February 2022


CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 8: 5/8-cal. Assault bike 10 PVC pass-throughs 15 hollow rocks :15 wall-facing handstand hold Skill Metcon (AMRAP – Reps) EMOM 7: 1-5 wall walks Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 7/10-cal. Assault bike 10 strict handstand push-ups Intermediate: Box …

3.2.2022 Read More »


Templum North – CrossFit View Public Whiteboard Warm-up Bergeron Barbell Warmup2 (No Measure) 2 Rounds 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Technique Clean (3-2-2-1) Clean technique 3×50%1rm 2×60%1rm 2×70%1rm 1×75%1rm Metcon Metcon (2 Rounds for reps) 5 mins max reps 3 cleans 135/95 …

03/02/2022 Read More »


Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter run 10 Lu Presses 8 Pushup down dogs 10 scorpion stretches 30/30 seconds wrist stretch 1 Min left/right banded lat stretch Strength Shoulder Press (6-6-6-6-6) Record heaviest set Metcon The Ghost (AMRAP – Reps) 6 Rounds for Total Reps: 1 minute of …

03/01/2022 Read More »


CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Equipment Setup for WOD then,,, 3 sets :20 double knee tucks in a plank – Rest :10 :20 jumping jacks – Rest :10 Specific Warm-up Warm-up (No Measure) Cover scaling options and… 1 set: 3-5 box jumps 3-5 jumping pull-ups 3-5 KB swings …

3.1.2022 Read More »


CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 10 single-unders 10 slow single-unders 10 fast single-unders 10 single-leg single-unders/side 10 backward single-unders 5 side plank reach-throughs/side 5 single-arm ring rows/side Skill Warm-up (No Measure) 8 sets: :20 alternating archer push-ups on rings – Rest :10 …

2.28.2022 Read More »

Shed Fam

Templum North – CrossFit View Public Whiteboard Metcon CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX …

Shed Fam Read More »


CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set 1:00 couch stretch/per leg 1:00 pigeon pose/per leg 1:00 frog stretch 6 sets :20 air squats :10 bottom of squat hold 4 sets: Build up 3-5 back squats – Rest :30-1:00 between sets. Strength Back Squat (Best set of 3) Metcon …

2.24.2022 Read More »


CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets 200-m run 25-ft bear crawl 50-ft walking lunge 25-ft Spiderman stretch 50-ft broad jumps 25-ft inchworm push-ups 10 kip swings Specific Warm-up 800m Run (Time) Max Effort 800m Run Metcon Metcon (Time) 3 rounds for time: 200-m run 20 knees-to-elbows 200-m …

2.23.2022 Read More »


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We are excited to meet you!

DONTAE “Prime Time” Smiley


I love me some fitness, pro wrestling and music! I believe to be the most elite version of YOU, that you can be; you have to give more, in order to do more, in order to be more of whatever you are trying to acheive! Google me!


CrossFit Level 1 Certification
CrossFit Level 2 Certification

OZ Krakowski


I started CrossFit in 2012 and like many others got addicted to the methodology, to the community and to the physical and mental changes I have seen on myself. I complete my L1 CrossFit Trainer certificate in 2015 and the L2 In 2019. Most of all I love following athletes from when they show up on their first class not yet realizing their potential and then helping achieve greatness.


CrossFit Level 2 Certification

Desiree Powell


Certified PT NASM since 2007 and L1 CrossFit since 2018. I absolutely love the art of fitness! I love it even more when I see others conquer their goals & completely surprise themselves. When I’m not encouraging our members to do another burpee, I love hanging with my family, Fiona (my fur baby) & exploring this beautiful earth! Outside of working out, my favorite escape is going & seeing how others around the world live out their everyday lives


CrossFit Level 1 Certification

Lucas Siqueira


I am a Christian man, husband, son, brother, and coach. I am a former professional soccer player from Brazil and love Brazilian steakhouses and coffee. My favorite movements are running and pull-ups. Also, I think that the assault bike is evil. 



CrossFit Level 1 Certification

Mickey Admony


I started my CrossFit journey in 2017 at Crossfit Templum, and have gained many  friendships, business partners and relationships for life. Let’s not forget to mention that I have also gained muscles!

With dedication and hard work I lost about 50lbs. I am surrounded by great coaches and people that push hard for themselves and for others. In 2019, I made the decision to become a coach and lead like they do.



CrossFit Level 1 Certification

Marc Jones


A lifelong technologist, I discovered CrossFit when I realized I needed to step away from the computer and get in shape.  Little did I know the impact it would have on my life, both physically and mentally.  Now I love sharing in the journey with others, whether it’s coaching or throwing down in a WOD together.


CrossFit Level 1 Trainer



I have been in the fitness industry for 20+ years. I have a passion for helping others be the best they can be physically, mentally, and spiritually. One thing I can guarantee is that this place is like no other. I often tell my coaches that people don’t care how much you know until they know how much you care. CrossFit Templum embodies that day in and day out. We want you to be the best you you can be. When you get with the right people, in the right place, at the right time, miracles can and will happen. What are you waiting for? Come join the Templum Family. You won’t regret it.


CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition


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